Directions:1) Preheat oven to 350 degrees Fahrenheit and grease cake pan with cooking spray.2) Puree bananas in food processor and then put into a medium to large mixing bowl.3) Add coconut sugar, vanilla extract, baking powder, and baking soda. Mix in well with wooden spoon. 4) Add whole wheat flour 1/4 cup at a time into mixing bowl. Be sure to mix in each 1/4 cup well before adding the next portion.5) Add crushed walnuts if desired and then put mixture in the greased pan.6) Baked for 28-31 minutes in oven. This batch was ready right at 30 minutes.7) Sprinkle a little cinnamon on top and enjoy!

The smoothie was named Datorade by Freelee, who promotes it as more hydrating and replenishing than gatorade with additional nutrients! Each serving of Datorade gives you 32.2 grams of fiber and is loaded with B-vitamins, calcium, and potassium. It is an excellent alternative breakfast.

I have a professional dance and dance teaching background. I started teaching dance/fitness classes and started to really enjoy the fitness environment. I then went and got certified through NPTI and fell in love with training.

How would you describe your training style?

Tough but attainable. I tend to do more body weight exercises and I try to stay away from using machines.

Top three favorite exercises and why?

Inchworms - It uses your entire body and you can target your core.Burpees - Great anytime cardio exercise.Squats - Works the glutes, quads and hammies. You can always add an upper body exercise to a squat to get more out of your workout.What food would we find in your fridge?I'm a big fan of natural, unprocessed foods and I try to buy mostly organic. I have a lot of green veggies and usually some form of protein. Chicken, turkey or fish.

Do you use supplements? If so, which ones? Why?

No, I try to stay completely natural. Any classic healthy meals that you eat?

I LOVE tacos! I use ground turkey, and black beans as my protein, avocado, a small amount of cheese, tomatoes, onions, greens and hot sauce. YUM!Give your best 3 health tips that people can do right now:

1-Be active! Take the stairs, don't sit all day, MOVE!2-Look at food as fuel. What you put in your body will either make it run better or slow it down.3-Don't make excuses.What are your best tips for losing the last few pounds?

I usually try to not focus so much on numbers but more on how you feel and how your clothes fit. Keep changing up your workouts to keep your body guessing.

What is the best piece of advice you were ever given about health and fitness?

Listen to your body. When it starts to realize what being fit is, it will crave it.What are your favorite exercises for developing abs?

I love doing any leg lowers for working the lower abdominals. Stability ball crunches are a staple and a go to. And of course doing plank work.What are your favorite exercises for developing a nice butt?Donkey kicks, dead lifts, and squats.Where does your inspiration come from?

Feeling strong and fit feels awesome. If I can inspire just one person to make their life better, and to live longer, I've succeeded.What is your favorite form of cardio?

Dancing!

What is your favorite part of teaching fitness classes and/or personal training?

Seeing people exceed their own expectations. How do you handle setbacks in your own fitness journey?

I try not to let it bother me and just get it together. I allow myself one cheat day a week just so that it doesn't hinder all the work I've done that week.

This yummy smoothie is a quick and easy make. Just add 4 small bananas, 1 pear, and 2 tbsp of organic coconut sugar into the blender with 12 ounces of water and blend! The entire smoothie makes about 2 servings!

Many of us have heard on the news and in mass media that olive oil is a healthy fat, full of Omega-3 fats. You may have even heard the new hype that coconut oil is the king of oils, because of its higher burn rate that prevents the release of free radicals while cooking. However, using any kind of oil in your cooking or baking is extremely unhealthy no matter what its burn rate level is. To begin with, oil has tons of calories and fat with none of the fiber, minerals, and vitamins that whole foods like avocados, nuts, seeds, and olives have when eaten in their natural states. One chef, Lindsay Nixon actually noticed that one tablespoon of olive oil or coconut oil has the same amount of fat as a snickers bar (14%)! Furthermore, Miss Nixon says, a snickers bar is probably healthier, because it provides more nutrients like protein and carbs than olive oil. (Don’t take this as advice to eat a snickers bar. Its just as example of how olive oil and other oils are hyped up as healthy fats when they really aren’t.) To add onto that, many people have heard in mass media that processed foods are bad for us and that is correct. However, what the media fails to inform you when preaching that olive and coconut oil are healthy for you is that all plant oils are processed foods! Kate Murry, in her article, “Why Olive Oil Is Not As Healthy As You Think” says that, “Vegetable oils, including sunflower, safflower, and yes, olive oil, are typically refined under heat and pressure. This process of partial hydrogenation is what changes the molecular structure of the oil, damages the omega-3 fats, and produces eruct acid and trans-fats during this refining process.” Amazing! So all those healthy omega 3 and omega 6 fats that we think we are getting when we use oil is probably damaged before we even begin to cook or bake with it. The Pritikin Longevity Center’s article, “The Truth About Olive Oil,” also corrects the myth that extra virgin olive oil is good for you. The Longeviy Center says that the media hypes up that extra virgin olive oil is especially heart healthy, because it is rich in polyphenols; however, the truth is that all plant foods are rich in polyphenols and are less calorie dense. The Pritikin Longevity Center uses the example that 11 calories of lettuce has the same amount of polyphenols as 1tbsp of olive oil (30mg). Why waste all those empty calories when you could get even more polyphenols for your heart only eating a small amount of delicious whole foods like a salad everyday!?So what can you substitute for oils in your cooking and baking? An article on fitday.com recommends replacing oil in your baking with unsweetened applesauce, banana puree, mango puree, or pumpkin puree. For cooking, Bo Rinaldi, author of The Complete Idiot’s Guide to Low-Fat Vegan Cooking, suggests using the equivalent amount of vegetable stock that the recipe calls for in oil. In conclusion, no oil is a healthy fat and in general all fat should be enjoyed sparingly according to Health.gov and the American Heart Association. If you are looking to get healthy fats in your diet then eat whole foods like avocados, nuts, olives and seeds.

Boxing, Sanda (chinese kickboxing), MMA, Kung Fu and Tai ChiHow did you get started in health and fitness?

I have been training and competing in Martial Arts since I was 13. Saw a Bruce Lee movie when I was a kid and have always wanted to do it when I turned 13 my bday present was one month of Kung fu classes, haven't stopped since.Top three favorite exercises and why?

Dips (works most of your upper body) Mitt work (great for cardio, strength and form) suicides ( basically a great exercise cause u can put anything it and work your total body, cardio, strength and will power)What food would we find in your fridge?

Fruit, hummus, eggs, milk and vegetablesDo you use supplements? If so, which ones? Why?

No supplements. A good diet is enough. No Gatorade either mostly water. Any classic healthy meals that you eat?

Home made hummus great after workout food just have to eat in moderation. Give your best 3 health tips that people can do right now:

1. Stop drinking pop!!! Can not tell you how much of a difference this will make, don't get me wrong a coke every so often isn't bad but if you are serious about getting and staying in shape stay away. 2. Stretch. As we get older we get stiffer but if you stretch every day just 15-30min the benefits are fantastic from less injuries, better range of motion to bring able to participate if all sorts of activities.3. Drink water that is room temperature not cold, it will help with digestion and it will make your body get rid of what it does not need. What are your best tips for losing the last few pounds?

No pop or juices. drink room temperature water. Portion control, u can eat whatever you want as long as you do in moderation.How would you describe your training style?

Some what of a tough coach. Do you have a fitness role model?

If yes, who are they and why do you look up to them? I would have to say Bruce Lee because he tried new things. In fitness and health you can't think you know everything you have to keep update and stay informed.What is your favorite inspirational quote?

It's not about how hard you can hit, it's about how hard you can get hit and keep moving forward

What are your favorite exercises for developing abs?

Leg throws, superman sit-ups, hanging leg raises and back bends. What are your favorite exercises for developing a nice butt?

Preparing 1 chicken breast for each day of the week saves you time and allows you to always have protein on hand throughout the week. Foods high in protein leave you feeling satisfied and help you to build lean muscle (in combination with regular exercise).

Health Benefits of Chicken Breast:

High in proteinRich in B vitaminsLow fat

Popular seasonings to go on Chicken:

AdoboSageRosemaryGarlicThymeJerk SeasoningChili PowderLemonSoy Sauce

How to cook chicken breast:

No matter how you make your chicken, make sure that the chicken reaches the temperature of 165ºF (74ºC) in order to be fully cooked.

This juice was an accident created from the leftovers of my 3 day juice cleanse! I literally threw the last of my produce into the juicer and created this delicious, sweet perfection! Although I call it the sunset juice, it is fantastic in the mornings to start your day also! :)